Ladder Training

DATE:  9/26/17

QIC:  Mr. Kotter

# of PAX:  7

PAX:  Dino, LETC, Busted Grill, Blade, Tenenbaum, Trump

 

WARM UP:

  • SSH x25
  • Imperial Walkers x25
  • Mountain Climbers x25
  • Mosey to track
  • 1 lap (mosey pace)

 

THE THANG:

PAX underwent a Ladder Workout for developing speed and strengthening cardio.

  • 100 meters sprint/100 meters recovery/100 meters sprint/100 meters recovery=1 lap
    • squats x25 OYO  (regroup PAX)
  • 200 meters sprint / 200 meters recovery = 1 lap
    • merkins x25 OYO  (regroup PAX)
  • 200 meters sprint / 200 meters recovery = 1 lap
    • burpees x10 OYO  (regroup PAX)
  • 400 meters sprint / 200 meters recovery = 1.5 laps
    • plankjacks x25 OYO  (regroup PAX)
  • 400 meters sprint / 200 meters recovery = 1.5 laps
    • LBCs x25 OYO  (regroup PAX)
  • 800 meters sprint / 400 meters recovery = 3 laps
    • burpees x10 OYO  (regroup PAX)
  • 200 meters sprint / 200 meters recovery = 1 lap

(10 laps total = 2.5 miles)

  • Mosey back to AO

 

1 Minute of Mary:

  • American Hammers x50  (1 for each state)

 

MOLESKINS:

PAX laid it out again and again, lap after lap.  #strongwork   #ironsharpensiron   #DinoneedstojoinBRR

Mumblechatter suggests PAX are clearly jealous of Parrot Head’s natural ability to look calm, debonair, and down right handsome while completing a Spartan race…see pics on Slack.

Brolympics events to be released soon.  No need to wait though… go ahead and sign up.  It’s a CSAUP…of course it’s going to be fun!

 

COT:

Congratulations to Busted Grill and his M for 48 years of marriage!!!  Happy Anniversary!!

Prayers of gratitude for the physical ability and mental will to post today and for the guidance to use what we gain in order to “give it away.”

Prayers for Puerto Rico, other island nations and various cities recently devastated by natural disasters.

Prayers for a political calming of hearts and minds on both sides so we can move forward and not backwards.  Plus, LETC does not want politics interfering with his ESPN.

 

Blade, thanks for the invitation to lead.  It was an honor and a joy.

Mr. Kotter out!

 

 

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